Recovery Run

Um...there was no recovery run today.  Instead, I simply recovered from my week!  Something behind my right knee feels like it was stretched too much...

The ignorance loaded in that half of a sentence makes me smile.

It actually has hurt since my fun treadmill hill workout on Tuesday.  So just two running days for me this week, which is fine.

17 miles this week again, this time in two runs.  Good WODs.  Looking forward to week three...

Crossfit WOD

Teams of 2. Only 1 team member working at a time.

AMRAP in 12 minutes of:

• 20 SDHP's (75#/55#)
• 20 Push Jerks (115#/75#)

Every minute, both team members do five pull ups.

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Team names were famous pairs.  Our team name was Bert & Ernie...inspired by my fan club. my kids, who came to watch and support (with my husband).  

Five rounds + 13 reps.  55 pull-ups total.  Kipping was good and strong today.  My fifth pull-up the last few minutes was questionable, but...

Funny thing is that this WOD would have been much better if the weights had been as listed above.  But someone wrote on the white board 35# and 45# for women...not sure if that was the newcomer weights or what.  We did 35#, which felt strange and light--I kept running to look at the whiteboard to make sure that was right.  So my partner and I did SUPER light weight, but...she was new and it was still fun, and the pull-ups guaranteed a good workout.  55 of those and my arms will be feeling it tomorrow.  And WHEW I won't be too muscle-y because I didn't lift heavy.  God forbid a woman have too many muscles...

Long Run

12 miles.  C&O Canal (one of my top two favorite places to run...other is Potomac Heritage Trail).  1 hour, 45 minutes.  8:40 minute pace.  A little fast.  Oops.

Got lucky with the weather, again.  About 75 degrees, not too muggy...clouds overhead were ominous, but it never rained while I was out on the towpath.

Thoughts while running:

• Lots of guys out, especially boy-scout-looking groups biking.  About a dozen with a few fathers along for the ride (literally).  Was happy that they were getting out together, but...where were the girls?  What are the girl scouts doing today?  Please don't tell me going to a ballet or something lame and inactive like that.  Blech.  And then there were about four mother-son teams, running and walking.  Again: WHERE ARE THE GIRLS?!  
• So I'm a rule follower.  Can I be a free thinker, ever?  I'm good at following directions and realize that, at age 35, I should probably start thinking for myself sometime soon.  If I don't, I'll never do it and I'll be going with the current for the rest of my life.  Is that a good thing, or a bad thing?  How do I know if the current is good?  Is it possible to be both a rule follower (I totally blame my Catholic upbringing for this one) AND a free thinker, a I-walk-my-own-walk type of gal?  Hmmm...
• Working on a children's book in my head.  Stay tuned.  Must churn out rough draft this weekend.  Or I'm not sleeping on Sunday night until I do.  I can't just blog for the rest of my life...

I totally pulled a presto-chango at the end of the run.  I had fifteen minutes to change from a sweaty mess to a lady who lunches.  The added challenge?  I couldn't go home to do it--I needed to use the fairly icky C&O bathroom at the picnic area at Carderock.  Luckily it was cleaned while I was running, so the ickiness factor was lower than normal.  It's hard to stop sweating while in a non-ventilated, non-air conditioned outdoor bathroom, but I managed to wet down my washcloth, get it soapy, and do a little Ranger shower.  I pulled off my nasty-ass running clothes and put on my nice clean clothes, went a little crazy with perfume (Stella, just a sample) so you couldn't smell my sweat, and pulled my hair up and back in a bun.  Make-up would come later, after I gobbled down a pre-lunch apple and almond butter snack in the parking lot of the lunch spot.  Luckily the other lady who lunches and I are on hand-shaking terms, not hugging terms, so she wouldn't have to get too close...

On my way to the car it started to drizzle.  As I was thinking how lucky I am, a huge wasp zoomed and disappeared into my car.  Well...you win some, you lose some.

Crossfit WOD

4 rounds for time of:

• 10 hand release push ups
• 10 Shoulder presses ( 75#/55#)
• 200M run
  

Rest 2 minutes betyween rounds.

Core - 5 max effort L-Holds or 50 ABMAT sit ups

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1:20, 1:44, 2:42, 2:38.  Rx.

I'm not sure I should have Rx'ed this...my back was all askew during it.  The two trainers had a mini-debate on whether or not I should have lowered the weight.  I was about to, but head trainer Maggie told me to stop.  Maggie is someone you do NOT question.  I had to rest between reps on all sets but the first.  I came in last--yeah, yeah, I know I'm supposed to only be competing against myself, but finishing any workout last is NOT something I am used to doing.  And I don't like humble pie.

My best L-hold (hanging from pull-up bar with legs straight out in front of me) was 30 seconds.  Average was about 23 or 25.

But after a tough hill workout yesterday morning, I am okay with the results above.  Not thrilled, but....  I'll sleep just fine tonight and enjoy my well-earned rest day.

Speedplay: Hills

My morning...

4:30.  Stumble out of bed and into running clothes.


4:35.  While lacing up, watch this:

4:40.  Hop on treadmill.


Here was my workout:


Warm up 10 minutes (9 min to 8:34, the pace at which I did the rest of the workout)


Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2 minutes recovery @ 1 percent incline


Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ 1 percent incline


Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2 minutes recovery @ 1 percent incline


Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2 minutes recovery @ 1 percent incline


Set 5: steady pace 1 minute each @ 3, 4, and 5 percent incline
2-3 minutes recovery @ 1 percent incline


Cool down (run at 9 min pace) 8 minutes


Walk 5 minutes.


5 miles total.


5:30.  Shower

5:40.  Take youngest son from my husband (grateful my run wasn't interrupted due to his 5:15 AM wake up time!)

My legs--after yesterday's 160ish air squats and this workout--are TOAST.  I pulled it off because I was asleep by 9 PM. This was a great workout.  I might do it again next Tuesday!

Crossfit WOD

4 rounds of:

• 1 minute muscle ups
• 1 minute toes-2-bar
• 1 minute air squats
• rest 1 minute
  

Scoring system: each muscle up (including band muscle ups) rep is worth 5 points (MUTs 3 points), each toe2bar is worth 3 points, and each air squat is worth 1 point.

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MUAs: 6 + 7 + 9 + 9 = 31 (77.5)
T2B:  10 + 10 + 8 + 8 = 36 (108)
AS:   45 + 43 + 41 + 40 = 169 (169)


TOTAL: 354.5


Muscle ups.   Ugh.  I think they'll be my new year's resolution.  Yeah, I know it's just mid-July.  I like to plan ahead, and I am THAT far from doing an actual, real one.  


Well, I have to forgive myself a bit because my left hand has a rip and it is now worse (why don't I take days off??).  So toes to bar really hurt, and I haven't done them in at least a month, maybe more.  I can't kip them--I have to reset everytime--and that is a huge time waster.  But I got up at 3:30 AM (thanks to kids) so  this WOD was done on almost five hours of sleep.


I have to make myself another cup of coffee right about...now...